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WOD

11
Sep

Saturday – September 12th

9am – WOD
10am – WOD

Welcome to CLE Jacob!

WOD:
5 full Tabatas, rest 1 minute between:
Ski or bike calories
Sumo deadlift high pull 95/65#
Abmat situp
Pushup
Overhead squat

10
Sep

Friday – September 11th

Discomfort builds character!

WOD:
23 rounds for time: *35 minute cap
3 handstand pushup (Strict? Should be unbroken each round)
5 power clean 115/80#
7 toes to bar

9
Sep

Thursday – September 10th

Oh yes! It’s time to move a barbell again!

Strength:
7 rounds on a 2 minute clock:
3 back squat 80-90% of 1RM

WOD:
For time: *12 minute cap
1k run
50 wall ball shot 20/14# to 10/9’
25 muscle up (20 pullup and 20 dip)

8
Sep

Wednesday – September 9th

It’s that time again!

Intervals:
6x500m row, rest 2 minutes between efforts
*Set a pace that you can maintain or pull slightly negative splits. If you’ve done this before, look up your splits and use them to guide this session. If you nail this interval system, you will end up completing all 6 intervals inside a 2 second spread and your final interval will a maximal effort where you barely scrape out your fastest time. Record the results of all 6 intervals. We will be doing this again in 2 weeks.
**We did this August 26th. Use your results from that effort to better inform your effort today. If you had successful negative splits then try to start with a slightly faster pace and keep your negative splits inside a tighter range.

7
Sep

Tuesday – September 8th

So many ways to do a burpee!

Strength:
5 superset rounds on a 3 minute clock:
5 strict press 70%+
10-15 GHD situp (unbroken set)

WOD:
For time:
21-15-9
Deadlift 225/155#
Burpee Box Jump Over 24×20/20×24”

6
Sep

Monday – September 7th

9am – WOD
10am – WOD

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

“Badger”
Three rounds for time:
30 clean 95/65#
30 pullup
800m run

4
Sep

Saturday – September 5th

9am – WOD
10am – WOD

Another Saturday of suffering!

Partner WOD:
24 minute AMRAP:
24 DB Snatch (50/35lbs)
24 DB Plank Pull Through
24 DB Hang Power Clean

3 Partners
Partner A: 1000/800m Ski
Partners B+C:
Work through AMRAP switching as needed. B skis when A finishes. C skis when B finishes and so forth.